Dish days and nights

A last minute trip to the gym after a delicious dinner of fish "tacos", which in our household is seasoned basa grilled and layed over sauteed cabbage (or, when are being fancy like tonight, coleslaw) topped off with guacamole and fresh salsa.

I also whipped up some tomato bacon soup, inspired by Everyday Paleo. Since I have been hearing good things about her recipe book, I ordered it from Amazon today. I'll keep you updated as to when it arrives. Probably before St Patricks day.

Then it was off to the gym.

Strength:

3x5 Narrow grip bench, 55lb

3x5 Regular grip bench, 55lb

3x5 Wide grip bench, 55lb

WOD:

21-15-9

Dips (purple band)

Lunges with 15lb bar overhead

Good mornings with 15lb bar

9:23

Kelz out.

Friday December 3

Bench
3-3-3 / 3-3-3 / 3-3-3
Narrow Medium Wide
@55% = 50lb

WOD:
7 rds:
7 chinups (purple & red)
7 ring dips (black x 2)
8:11

Use lighter bands for both next time.

Monday October 18 2010

Strength

Floor press
1 - 1 - 1
90 95 97.5f

WOD
9-6-3
Jerk, 94lb axle bar
Ring dips (purple)
Knee ups (RX knees to elbows)

17:58

Tuesday September 28 2010

Skill

Box squat tech

WOD

21-15-9
KB swings, 20kg (RX:24kg)
Ring dips, purple

10:57

Friday September 3 2010

Strength

Banded bench
3x3 each narrow, regular, wide
55lb

WOD

80 double unders
50 shoulder press, 45lb
30 ring dips (purple & red)

16:56

Thursday August 19, 5:30pm

Open gym
Worked on pistol progressions on a box
Pullups:
- got 2 deadhang pullups with purple and red (maybe black?)
- 5x5 kipping pullups with purple
- 1 with 2 reds
- and 2 in a row with black band
Also, 5x3 ring dips with red & black bands.

Friday August 6, 9:30am

Strength:
Banded bench press at 40 - 60% of max
3 x 3 narrow
3 x 3 regular
3 x 3 wide
45lb

WOD:
12-9-6-3
Burpees
Ringdips (purple)
14:18

Wednesday July 28, 7:45pm

WOD:

Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)

10:57

Monday July 12 6:45

WOD:
KB Breathing Ladder
30 minutes
18 rounds (17 full rounds, + 7 swings in the last 30 seconds, couldn't make it!)

Also, did 5 pullups on the purple band, 2,1,1,1 and 5 consecutive ring dips on the purple band. I also did a short hang on the bar, since my grip strength was my point of failure on the kipping pullups. Want to work on my grip also.

Noticed that my wrists felt quite clunky on the KB swings, and dropped my weight down from 16 to 12 after I dropped one. Mostly felt it on the downswing.

Have been doing 5 pushups nightly in support of my full pushup, set of 15 - 20 goal. Working on lowering slowly and core stability, since my midsection is still bendy on the way up (think "the worm").

Goals

Pushups, set of 15-20 full pushups, 6 weeks (August 21)
Pullups, on black or no band, 3 months (October 7th)
Ring dips, 4 months (November 7th)
1.5 BWT deadlift, 4 5 months @ BWT (around 170)
(November December 7th)

Monday 21st May 2010

Strength:
Split Jerk yay
1 - 1 - 1
95 105 115

also, 3 unsuccessful attempts at 125.

WOD:
12 minute AMRAP
3 ring dip (purple band)
6 KB swing, 16kg (rx:24kg)
12 OH lunge, 35lb

6 & 1/3 rounds

Crossfit Natural Strength Kamloops

250m run
50 double unders
40 sit ups
30 wall ball (10lb)
20 pullups (green)
10 ring dips (purple)
20m-ish farmer carry (100lb)
10 ring dips (purple)
20 pullups (green)
30 wall ball (10lb)
40 sit ups
50 double unders
250m run

33:52

hot & dry!

Wednesday April 14th

Skills:
Clean

WOD
21-15-9 of:
Hang power clean (52.5lb)
Ring dips (purple to begin, moved up to green)

7:57

"Ride the Lightning" Monday March 29th

WOD:
5 rounds for time:

200m run with med ball, 8lb (rx 14lb)
6 ring dips, purple band (rx 4 unassisted)
12 pullups, blue band (rx unassisted)
15 wall ball, 8lb (rx 14lb)
29:03

Shockingly, I didn't see this coming. This was the final day workout from the BC Sectionals Crossfit Games qualifiers!

Foundations 6

Skills:
Handstands: against wall & HSPU (used green & purple bands for assistance)
Ring dips: hmmm, couldn't hold this up straight. Did a couple dips with purple? band for assistance
Pullups: Couldn't move from the deadhang at all really, but cranked out a couple with the blue band. Tried kipping swings.

WOD: Half Tabata
Pullups 5,4,0,0
Box jumps 6,6,5,5
Abmats 7,8,7,8
Air Squats 9,10,9,9